WORKOUT OF THE DAY – 8/10/17

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Comments are off Aug 9, 2017 WOD

Thursday, August 10th 2017

1.Stamina Training
EMOM x 16
Odd: 15 Wallballs (20/14#)
Even: 2 Bar MU/4 C2B/6 Pull-ups

2.Strength
Deadlift
5 x 3 @ 90%

OLY Class @ 1830

Junk yard dog
Burgener warm up
Skill transfer exercises

1.Slow tempo pulls to high hang, snatch from high hang, then take bar to hang and snatch x 5 sets. (The high hang is straight up and down. No power snatch!! BE DILIGENT HERE WITH YOUR PULL TO THE HIGH HANG. Bar takes 10 sec to get to the high hang…. pause at the high hang, then snatch the weight from high hang…. then snatch the weight from the hang. 1+1 x 5 sets.)
2.Snatch pause tempo pulls: 3 sets x 2 reps. Pause at each position 1001, 1002 count. WEIGHT HERE
SHOULD BE HEAVIER THAN YOU USED IN EXERCISE 1
3.Sotts press out of a front squat: 1 front squat+5 sotts presses x 5 sets. MOBILITY AND STRENGTH GOVERN WHAT YOU CAN LIFT HERE.
4.Good Mornings: 2 x 5
5.Box jumps x 15 at 21″+ height
6.Sit ups x 50